![]() Guessing you see someone riding a bike on your way to work then you decide that this is how you want to commute.Match with specific behaviors you want to do look for behaviors that are effective in realizing your aspiration (you want to do it and you can do it).Explore behavior options list down all the ways you can think of that can achieve your aspiration, then rephrase the feasible ones to be more specific (Play with the dog Vs play fetch with the dog everyday in the afternoon after lunch).Clarify the aspiration make a clear concise outcome you want to achieve.Outcome : I want to read 5 pages everyday.Īspirations : I want to read more. There is a big difference between aspirations and outcomes, most people think about aspirations. Motivation towards abstraction doesn’t help (Eat healthy!! what to eat ? Is ice cream ok ? ,….etc) ![]() Motivation is unreliable as high levels of motivation are unsustainable (motivation to buy a new house, or getting gym membership in January), it also fluctuates day to day and even minute to minute. Check if you are motivated to do the behavior.Check if you have the ability to do the behavior.Check to see if there is a prompt to do the behavior.Motivation is very strong it makes you happy by seeing your friends, getting likes, videos ,…etcīut when you think about the prompt you can get a normal alarm clock or put your phone in another room. □ Going back to the infinite scrolling behavior You can disrupt a behavior you don’t want by removing the prompt or make it harder. No behavior happens without a prompt, when your phone rings, your motivation and ability to answer are always there to reply. This applies to good and bad habits, for example using your smartphone as an alarm, will most probably lead to infinite scrolling instead of sleeping. The harder a behavior is to do, the less you are likely to do it = The easier it is, the more likely it will become a habit. The more motivated you are to do a behavior, the more likely you are going to do it. The fog behavior design model B = M A Pīehavior = Motivation (desire to do a behavior) + Ability (capacity to do a behavior) + Prompt (cue to do the behavior) ![]() The plan is to focus on small actions so we can start creating change without worrying about time. We now have a scarcity mindset where we believe we don’t have enough time, so we say no to changes. The essence of tiny habits is to take a behavior you want, make it tiny, find where it fits naturally in your life and nurture it’s growth. It’s important in the change process to feel good not feel bad and not to rely on willpower or set up accountability measures. ![]()
0 Comments
Leave a Reply. |